Cycle 2, Week 4 - Press

Press

10x20kg
5x40kg
Singles at 5kg increments from 45kg to 75kg
4fx82.5kg (PB - 183lb)

10fx70kg (PB - 155lb)

No metcon

Cycle 2, Week 3 - Press

Press
10x20kg
5x40kg
Singles at 5kg increments to 75kg
5x81kg (179lb)

12Fx66kg (145lb - equal PB)

3rft
5 push press at 5rm press weight (179lb)
10 box jumps, 32”

3:37 - apart from 2 fails on last push press in round 3 this was unbroken - I do not know where the time went

Cycle 2, Week 2 - Press

Press
10x20kg
5x40kg
Singles at 5kg increments to 80kg
5x80kg (177lb)

12x66kg (145lb) PB by 1 rep

Planning to increment my heavy set by 1kg or 1.5kg a week and see if I can maintain progress with that. HR will stick with that load until I get to 15 reps then move up 10lb

Going to steal the BX GTOH, CTB and burpee AMRAP when I have the house to myself tomorrow

Cycle 1, Week 6 - Test

CFT

Back Squat

162.5kg - PB
167.5kg - PB
172.5kg - PB (381lb)

Press

80kg
85kg - (188lb)
FF87.5kg

Dead

200kg
206kg - PB (455lb)
FF210kg

Total 1024lb - 43lb PB

BW 196lb

Very happy with the squat and the total. Like to see some movement on the dead when I re-test after 2 more cycles. Pretty damn tired at the moment so can’t expect more than this. Worth noting that the dead was pulled from a static start rather than the drop start that I had been using earlier in the year.

Cycle 1, Week 5 - Press

Visited a small globo for the first time in years. Managed to get a little something in but copped plenty of looks for the weird stuff I was doing

Press
10x20kg
5x40kg
2x50kg
55kg, 60kg, 65kg, 70kg, 75kg, 80kg
3x82.5kg (182lb)

Then did 5 rounds not for time of
5 power clean, 155lb
5 thrusters, 155lb

No mojo for a sprint so just moved through - enough work to break the drought.

Cycle 1, Week 4 - Press

5x64lb
5x94lb
104lb
114lb
124lb
134lb
144lb
154lb
164lb
3fx179lb

All taken from the floor - a bit weary and catching this latest in the day wasn’t the best set up for success. Can’t all be winners - will hit 5x180lb next week.

Cycle 1, Week 2 - Press

Press
10x45lb
5x89lb
3x111lb
3x133lb
2x155lb
1x166lb
5x172lb

Easy peasy - think that I am starting to see the benefit of the added bench press in CFSB v2.0

1 hour later
9-6-3
166lb thrusters
muscle ups

4:44 - thrusters unbroken and each round started with a nice clean/ thruster. Muscle ups all singles with some elbow flexion at the start (think old school Amundsen) - only one miss throughout

Stoked with the time and effort but just flat out enjoyed this WOD. Jumping in anticipation as soon as I saw it but best laid plans went sideways yesterday so over the moon to get it today. Also going to hit Fat Fran and the 3rft 5 cluster, 10 CTB WOD’s really soon

Cycle 1, Week 1 - Press

CFNEE WOD today was Jackie and number sworked out so one of the fellas was going to have to roll solo. Thought that was a bit cruel so jumped in to keep him company

“Jackie”
1000m row
50 thrusters, 45lb
30 pull ups

6:52 (PB by 23 secs) - a 3:20 row, unbroken thrusters then 10/10/5/3/2

Happy enough with that and then got some pressing done

10x45lb
5x89lb
Singles at 100lb, 111lb, 122lb, 133lb, 144lb, 155lb
5x166lb

Skipped HR in deference to scheduled WOD which is this month’s Painstorm. Will post results in a few hours.

This week has been a bit of a train wreck with stupid traffic and disrupted sleep. Next week we are away for a family break so may re-commence this cycle on my return as I’m unlikely to get any lifts in at all.

Press
10x45lb
5x89lb
3x133lb
3x155lb
3fx179lb
8x155lb

10x45lb
5x89lb
5x133lb
3x155lb
3fx181lb

Skipped high rep in deference to metcon

30 push press, 60kg
Row 750m

3:57 - 1:34/ 2:23

Push press 20/10
Row was on track for 2:15 until 200m to go and then this entered a hideous world of hurt. Was floored for about 15 minutes after this

10x45lb
5x89lb
3x133lb
3x155lb
4fx179lb

14fx133lb

Apparently bodyweight thrusters are not the best pre-cursor for a successful press session. Still happy enough with that.

10x45lb
5x89lb
3x133lb
3x155lb
5x177lb

We have some fractional plates at the box now so going to go up by 1kg a week and see how long I can push that.

AMRAP 8 minutes
5 power clean, 177lb
Run 200m
6 rounds on the button - liked this but damn I am a slow runner. Even more after a couple rounds - heading out the door it was like “Dude, where’s my hamstrings!?!”

Press today
10x45
5x89
5x111
3x133
3x155
3x177

These felt strong today - after watching Rip’s Starting Strength DVD for the first time I tweaked my grip just a little. The adjustment allows for a tighter, seemingly stronger start position. I also read an article by Bill Starr on getting a stronger press. I’m not going to specialise but I am going to throw in a little assistance work and see where that takes me.

No metcon or high rep today but will get something in tomorrow

Cycle 1, Week 6 - Press

5x45lb
3x89lb
3x133lb
3x155lb
1x166lb

Then got interrupted so started again after class. TBH though this was feeling heavy and I doubted my ability to hit my target load for the week.

5x45lb
3x89lb
3x111lb
3x133lb
3x155lb
1x166lb
3x183lb

9x155lb

Stomped like a buffalo and 183 went up easy, I contemplated pushing for 5. All about the right attitude and soundtrack. check out Spiderbait’s cover of “Black Betty” - banging track for getting amped up!!

Then a couple of hours later

324 benchmark “Beta”
AMRAP 12
3 muscle ups
6 press ups
9 jumping squats

8 rounds + 2 muscle ups

Happy with that but look forward to 10 rounds + next time I try it.

Cycle 1, Week 5 - Press

5x45lb
5x89lb
3x111lb
3x133lb
3x155lb
1x175lb
3x180lb

Skipped high rep set due to impending metcon. All loads taken from deck. By juggling lbs and kgs I can get 182 or so so will have a pop at that next week.

Wod was meant to be

10 rft
Row 250m
5 clusters, 132lb

I did 5 in 10:00 and called it there. Feel like a pussy but just didn’t have the drive to complete it. Have another pop in my off week in a fortnight.

Cycle 4 - Rest Week

A weeks holiday with the family coincided with me feeling absolutely ruined and in need of some R and R. Not so much muscle soreness as joint issues (particularly knees and ankles) that started a couple of weeks back and have not eased at all.

This in mind the aim of the week was light and breathy - convenient as the sole highlight of the health centre at our resort was a Concept 2 Rower.

Tuesday

1000m in 3:25

3 x 500m with 1:30 rest between efforts

1:44.6
1:38.0
1:35.6

30 double unders not for time (hour glass wouldn’t have been big enough)

Also got some stretching in (more on this in another post)

Wednesday

AMRAP rounds of
1 min row 300m
1 min Rest

Previously done as a 10 round WOD with motivational consequences for any round where I missed the target distance. I’m on holiday so took the soft option - sue me!!

Made 7 rounds and then just blew up on the 8th.

In case that hadn’t made me feel bad enough I spent 20 minutes alternaing between writhing on the floor and stretching. Not sure the two activities would have been distinguishable to any onlookers ...

Thursday

Tabata Rowing

112, 112, 110, 109, 106, 105, 106, 106 - 866 total

stretching and writhing afterwards

Friday

Had Blair Morrison and a friend of his come vist CFNEE along with Ash and Stu from soon to be affiliate Crossfit Carlisle. W6 e all jumped in on CFNEE’s programmed metcon before regular classes started

AMRAP 12
2 power snatch, 60kg
4 CTB pull ups
6 GTOH, 60kg
8 press ups

6 + 2 GTOH

Pretty unimpressed with this effort - no push and no pop. Top scores were 8 rounds even. Think this would be really fun at 115lb

Back into CFSB on Monday but I’ll get my presses done tomorrow anyway. From here on in I’m going to deloading the squats and check my mechanics. Suffering from knee pain that won’t quit at the minute. Get it sorted ASAP and in the meantime get strong with deads and presses.

Saturday

CFSB Presses as normal to try and keep the momentum I have at the moment

5x45lb
5x89lb
3x111lb
3x133lb
... an hour later
3x133lb
3x155lb
3x177lb

7x150lb

All after 89lb taken from floor. Think target for next week is 3x180lb then run 5’s for a while

Cycle 1, Week 4 - Press

5x45lb
3x95lb
3x115lb
3x135lb
3x155lb
3x165lb
3x170lb
3x175lb

Feeling a little creaky hence all the ramp up sets. All sets taken from the floor. Plenty of rest between sets from about 165lb up. High rep sets in the form of HSPU off 25lb bumpers to be done when Jane returns and can keep an eye on JT

EDIT - HSPU off bumpers was battering my wrists something horrible so after 3 attempts dropped to floor level. Managed 6 sets of 5 with 1 minute rest before failing on the 7th after 2 reps.

Away for a week now so I am sure that these will get a little more practice in that time.

Cycle 1, Week 1 - Press

5x115lb
5x135lb
3x155lb
4Fx165lb
3x165lb
3x165lb

6Fx155lb